The Way of the Iceman by Wim Hof & Koen de Jong, (07) Do it yourself in 30 days: Getting real and taking action, Notes

Post date: Mar 17, 2018 10:47:11 AM

The Way of the Ice Man

Chapter 7. Do it yourself in 30 days: Getting real and taking action.

• • Don’t let knowledge remain at an intellectual level. Take action. For 30 days do this breathing exercise every day:

    • Breath in deeply then exhale

    • Breath at a pace and rhythm that feels most comfortable.

    • Repeat 30 times

    • On the last rep, breathe out deeply then inhale deeply. Breath out again. Remain without air for as long as comfortably possible.

    • Progress can be monitored by timing how long we can hold the breath. The ability to hold the breath longer and longer is a good sign

  • Cold Showers

    • Take a warm shower. While the water is still warm begin breathing exercises. Breath in and breathe out slowly. After a few times turn the water to cold. Keep breathing calmly.

    • Stay under the cold for one minute (first week)

    • The second week stay under the cold water for two minutes.

    • The third week stay in the cold shower for three minutes.

    • By the fourth week we can take a five minute cold shower without the aid of the warm shower

  • Ice Baths

    • Give the hands and feet and ice bath one time/week

    • Sit in an ice bath or swim outdoors in the winter but do so with someone who has experienced it before.